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Five Dahl Soup

 

94

Yield

6

- 8 servings

Prep

40

min

Cook

1

hrs

Ready

3

hrs

Trans-fat Free, High Fiber
 

Ingredients

3 tablespoons mung beans
3 tablespoons pigeon peas
*
3 tablespoons yellow split peas
3 tablespoons split green peas
3 tablespoons chickpeas (garbanzo beans)
7 cups stock
1 teaspoon turmeric
1 tablespoon coriander
1 tablespoon ginger root
shredded
3 tablespoons ghee (clarified butter)
1 teaspoon salt
4 ounces spinach
fresh
2 teaspoons cumin seeds
whole
2 teaspoons green chili peppers
minced
1 each bay leaves
*
teaspoon asafetida
*
¼ teaspoon cayenne pepper
*
½ teaspoon garam masala
*
2 tablespoons coriander
chopped

Directions

Sort and wash the legumes. Combine in a bowl and soak in hot water for 1 hour. Drain.

Combine the legumes with the stock, turmeric, coriander, ginger root and 1 tablespoon of the ghee in a large pot. Bring to a boil and simmer covered for 1½ hours. Stir occasionally.

Remove the pot from the heat, add the salt and beat with a whisk until the soup is quite smooth. Add the coarsely chopped spinach and cook gently for 10 minutes.

Heat the reamining ghee. When hot, add the cumin and chilies. Fry for 20 seconds then add the bay leaf, asafetida and cayenne. A few seconds later, add 3 tablespoons water. Cook for a minute or so and then pour into the soup.

Sprinkle in the garam masala, coriander and serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 482g (17.0 oz)
Amount per Serving
Calories 35138% of calories from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 7g 34%
Trans Fat 0g
Cholesterol 35mg 12%
Sodium 1302mg 54%
Total Carbohydrate 12g 12%
Dietary Fiber 9g 35%
Sugars g
Protein 38g
Vitamin A 13% Vitamin C 7%
Calcium 8% Iron 23%
* based on a 2,000 calorie diet How is this calculated?

 

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